Here’s How Many Calories You Actually Burn Walking A Mile—Plus, Ways to Burn Even More

Young woman walking exercise in city street

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PSA: Not every workout has to be super intense. You absolutely do not have to be hard on your body to burn calories. In fact, simply going for a walk is a great way to stay in shape. While you may have a wearable that tracks your steps and distance, many don’t tell you how many calories you burned while walking—and even if yours does, you might be wondering just how accurate that calorie count actually is.

When it comes to knowing how many calories you burn walking a mile, there’s a general estimate that’s been well-established, but fitness experts say that there are key factors that play into what the exact calorie burn is for you. Here’s how to have a better idea of how many calories you personally burn walking each mile. Plus, ways to up the calorie burn even more.

Related: 15 Benefits of Walking, According to Experts

How Many Calories Walking One Mile Burns

Michele Stanten, a walking coach, ACE-certified fitness instructor, and co-author of The Walking Solution, says that in general, a person burns 100 calories walking (or running) a mile. But she says this number can vary greatly from person to person. Stanten explains that two major factors that affect how many calories someone burns by walking are how much they weigh and their pace.

“The more you weigh, the more calories you burn walking because it requires more energy to move your body,” Stanten explains. Similarly, with pace, a quick pace makes the body work harder than a slow pace; it requires more energy. “Your level of fitness also affects how many calories you burn walking,” saysNoelle McKenzie, a personal trainer and co-founder of Leading Edge. “The better cardiovascular shape you're in, the less calories you burn because your body will be more efficient with its calories due to the fact that it's already used to this type of activity.” McKenzie says the terrain you’re walking is a factor too. “If you're walking on an incline such as hills it requires more work so this will also burn more calories,” she says.

The below chart breaks down how many calories per mile someone burns, depending on their weight and pace based on calculations from Omni’s calorie calculator:

Related: Here Are 16 Ways To Lose Weight Safely and Effectively

How Many Calories Walking One Mile Burns If You Weigh 100 Pounds:

• Walking one mile at a moderate pace of 3.5 mph: 60 calories burned

• Walking one mile at a fast pace of 4.5 mph: 67 calories burned

• Walking one mile at a moderate pace of 3.5 mph uphill: 73 calories

• Walking one mile at a fast pace of 4.5 mph uphill: 83 calories burned

How Many Calories Walking One Mile Burns If You Weigh 150 Pounds:

• Walking one mile at a moderate pace of 3.5 mph: 77 calories burned

• Walking one mile at a fast pace of 4.5 mph: 87 calories burned

• Walking one mile at a moderate pace of 3.5 mph uphill: 95 calories burned

• Walking one mile at a fast pace of 4.5 mph uphill: 108 calories burned

Related: Your Complete Guide to Walking for Fitness

How Many Calories Walking One Mile Burns If You Weigh 160 Pounds:

• Walking one mile at a moderate pace of 3.5 mph: 96 calories burned

• Walking one mile at a fast pace of 4.5 mph: 108 calories burned

• Walking one mile at a moderate pace of 3.5 mph uphill: 117 calories burned

• Walking one mile at a fast pace of 4.5 mph uphill: 132 calories burned

How Many Calories Walking One Mile Burns If You Weigh 190 Pounds:

• Walking one mile at a moderate pace of 3.5 mph: 113 calories burned

• Walking one mile at a fast pace of 4.5 mph: 128 calories burned

• Walking one mile at a moderate pace of 3.5 mph uphill: 139 calories burned

• Walking one mile at a fast pace of 4.5 mph uphill: 157 calories burned

Related: Does Walking Count as a Cardio Workout? What Experts Say

How Many Calories Walking One Mile Burns If You Weigh 220 Pounds:

• Walking one mile at a moderate pace of 3.5 mph: 131 calories burned

• Walking one mile at a fast pace of 4.5 mph: 148 calories burned

• Walking one mile at a moderate pace of 3.5 mph uphill: 131 calories burned

• Walking one mile at a fast pace of 4.5 mph uphill: 182 calories burned

How Many Calories Walking One Mile Burns If You Weigh 250 Pounds:

• Walking one mile at a moderate pace of 3.5 mph: 149 calories burned

• Walking one mile at a fast pace of 4.5 mph: 168 calories burned

• Walking one mile at a moderate pace of 3.5 mph uphill: 183 calories burned

• Walking one mile at a fast pace of 4.5 mph uphill: 207 calories burned

Related: The Best Exercise for Living to 100, According to Experts

How Many Calories Walking One Mile Burns If You Weigh 280 Pounds:

• Walking one mile at a moderate pace of 3.5 mph: 167 calories burned

• Walking one mile at a fast pace of 4.5 mph: 188 calories burned

• Walking one mile at a moderate pace of 3.5 mph uphill: 204 calories burned

• Walking one mile at a fast pace of 4.5 mph uphill: 232 calories burned

Related: The Best Walking Workout for People Over 50

How Many Calories Walking One Mile Burns If You Weigh 310 Pounds:

• Walking one mile at a moderate pace of 3.5 mph: 185 calories burned

• Walking one mile at a fast pace of 4.5 mph: 209 calories burned

• Walking one mile at a moderate pace of 3.5 mph uphill: 226 calories burned

• Walking one mile at a fast pace of 4.5 mph uphill: 257 calories burned

Related: Here's How Many Calories You Burn On Average Each Day

How to Burn More Calories While Walking

If you want to up the number of calories you burn while walking, both Stanten and McKenzie say there are easy ways to do it. According to both experts, walking faster, farther, and incorporating more hills into your walk will all increase the number of calories you burn.

While it’s true that the harder your body has to work, the more energy it’s expending—and therefore more calories you’re burning—Stanten warns against walking with hand weights or ankle weights to up your calorie burn. “Using weights increases the impact, which ups the risk for injury,” she says. “Particularly as we get older, the shoulders are more susceptible to injuries and carrying weights could cause a potential shoulder, elbow, or wrist injury.” Stanten also says that when people walk with weights, they tend to slow down. That means they won’t burn as many calories as they would otherwise.

Related: 25 Tips for Walking for Weight Loss

Stanten also says that walking with friends can also slow down pace—something to be aware of. She’s all for walking with a partner, friend, or group. But she does say this isn’t the most effective way to walk for calorie burn. “People tend to slow down their pace when they’re walking and carrying a conversation with someone,” she says. On the other hand, making a plan to walk with a partner, friend, or group for the purpose of exercise could motivate you to go on more walks than you would otherwise. That’s definitely a positive—you just may want to be more mindful of your pace than when you’re walking alone.

Both experts emphasize that walking is a great way to stay active. “Walking is a great low-impact form of cardiovascular activity,” McKenzie says. “It can be done on recovery or rest day. You can easily incorporate it into your daily routine. It also has many other benefits: It's a great stress reliever, helps with digestion after eating, helps increase your daily calorie expenditure, and it's a relaxing leisure activity you can do with friends.” It just goes to show that sometimes the simplest workouts shouldn't be underestimated.

Next up, See What Trainers Have to Say About Running for Weight Loss

Sources:

• Michele Stanten, walking coach, ACE-certified fitness instructor, and co-author of The Walking Solution

• Noelle McKenzie, personal trainer and co-founder of Leading Edge